Tip #11: Always strive for perfect form

Image courtesy of www.crossfit.com

I find that everybody has a sixth sense when you’re consciously looking for flaws. It could be your best friend’s new boyfriend , a new fad or even somebody’s facebook status. In my case since I literally live every single day of my life being at the gym, I see bad form all the time. But how do you know if you’re form’s bad? Well, with the abundance of information because of the internet, its pretty easy to find out. You just have to put in the time to research. Another way is by consulting a trainer. Just go up to one and you’ll be surprised sometimes how they would really like to help out. A trainer who’s dedicated to what he does won’t mind shelling out a tip or two. Lastly, if you’re doing something new and it doesn’t feel right, there’s a big chance that its wrong. So just drop what you’re doing and progress yourself to it in time.

It’s never too late to increase your jumping ability

Yeah I said it. It’s never too late to increase your jumping ability. All you gotta do is to train yourself to jump higher. How ? Let me count the ways.

1) Train with Weights – Incorporating strength training as part of your lower body routine will not just help build muscle and burn fat, it will also develop strength and power . If you find yourself being able to back squat your own body weight, chances are you can jump higher than what you remember.

2) Incorporate Plyometrics in your Routine – Plyometrics refer to exercises that enable muscles to reach maximal force in the shortest possible time. If you don’t think you have the potential to jump higher because you’re old, you’re wrong. You can train your body to react faster. Just gotta use the proper exercises for it.

3) Include Dynamic Stretching – Dynamic stretching is a more functional way of preparing your body for activity. Recent research have shown that static stretching can lead to decreased force production…which translates into a lower jumping ability. Dynamic stretching is the wave of the future.

These are just guidelines on how you can increase your jumping ability. Like anything else, a solid training plan and discipline will definitely get you the results you want. But first , you gotta get it our of your head that you’re too old to jump higher.

YOU CAN DO IT!!!!

Tip #5: Don’t go full range on the bench press

Photo courtesy of bodybuilding.com

Another shocking revelation for you huh? Well, there is a scientific basis for this tip of mine so let me explain.

Our muscles fibers are comprised by motor units. These motor units are governed by the “all-or-none” principle. What this means is once the group of muscle fibers get the signal to contract, they all respond together. So its either they respond or they don’t. In the case of benching a weight above your chest, the same thing happens.Our chest or “pectoralis” muscle spans a wide attachment line along the sternum where it originates and inserts into your humerus bone ( Your upper arm). When you use lift a barbell, all the muscle fibers that is involved in the movement fire up.

But your next question would probably be…” why not all the way down to your chest since you feel the contraction more right“? Actually, the contraction you feel is a tug on your tendons. Once your elbows go past your body when doing a bench press, you’re already hyperextending your shoulder. Now unless you love your shoulders more than you love your personal record on the bench press, I suggest you stop when your arms are parallel to your body.

So, do you still want to go full range?

Tip #4: Forget about doing bodypart splits

If you’ve been working out for awhile this may come as a shock to you. But hasn’t it shocked you enough that you’ve been splitting your workouts for years now and you still haven’t gotten the results you’ve desired? Well, that’s because your body’s been used to the same motor program for years now that’s why. Another thing is you’re not causing a stimulus strong enough to elicit a sharp hormonal response. And when I say hormonal I mean testosterone, the major hormone for building muscle.

Ladies, don’t be scared as doing full body movements can help you burn more calories. Try it and see the difference!

Here’s my buddy Jamie doing different exercises utilizing full body movements.

Ever heard of a Dynamic Warm-up?

I discovered Dynamic Warm-ups in 2004 when I picked up the book Core Performance by Mark Verstegen. Through this book I was able to learn that dynamic warm-ups are much more appropriate than stretching before training. As opposed to static stretching that most people do, a dynamic warm-up not only elevates your core body temperature but it also prepares your body for certain movements. For example, instead of lying on the floor and doing 2 sets of hurdler stretches to lengthen your hamstrings for leg curls why don’t you try the inch worm?  The inch worm is an exercise where from a standing position you bend over at the hip, walk yourself out with your hands into a plank and try to inch your way back in without bending at the knee. Can’t picture it? Well, I have attached a dynamic warm-up summary to guide you.

Edwin and Jason. Have you included this in your workouts?

Straight Arm Pulldown

If you’ve been working out in a gym for awhile, you’ve probably used the Lat Pulldown as part of your routine. As most of you guys know, the lat pulldown is usually the default machine that people use to target the muscles of the back such as the rhomboids and latissimus dorsi. But what if you come down to the gym and all the lat pulldown machines are used? What do you do? Well, here’s a good alternative. It’s a called a straight arm pulldown.  This is one of my favorite exercises because not only does it work your back muscles and arms, but it will also challenge your core. Performing this exercise will require you to establish a firm stance as you will have to drive the bar you’re holding towards your body. I have attached a video for you to see how its done. So next time all the lat pulldowns are being used, just walk away and make your own pulldown.

Core training defined by Mr. Charles Poliquin himself

TIP 162: The best abdominal exercises: Multi-Joint Total Body Lifts

Here’s a bit of information about core training from my guru Mr. Charles Poliquin.

I’ve said it before I’ll say it again. Utilize fully body movements to train your core and don’t resort to crunches and sit-ups! You are only wasting your time. You get the false impression that you’re having a really good burn in your midsection by doing crunches but it doesn’t really do anything for you. Making the right food choices, strength training , cardiovascular training and rest are still the building blocks for achieving a healthy physique!

Floor Circuits 3

Here’s another circuit to cap off the month of August. Unlike the last 2 circuits I’ve uploaded, this one has a pull-up component that will definitely require a little bit more upper body strength. Ladies if you want to follow this circuit, replace the pull-ups with an inverse row ( Will post a video soon!) and the elevated push-ups with standard push-ups. Happy lifting!

Back Problems

Photo courtesy of bodybuildingmantra.com

I’ve always had the habit of twisting my back to crack it. I’m sure a lot of you guys can relate as well. Actually , its not just my back that I crack every so often. I crack my fingers, my wrist, my neck…just about everything else in my body that has a joint. But lets not go too far away from the biggest joint of you body which we all know as the back.

First things first, I figure its best that I should highlight the different parts of the back first before moving on to more complex things. I mean , as it is the back is already hard to understand. So putting some more effort into learning more things about the back will definitely go a long way.

The back is comprised of four parts:

1) Cervical

2) Thoracic

3) Lumbar

4) Sacral

The cervical region is the part of your back just above your shoulders, the thoracic region is your mid back which is between your lats, your lumbar is your lower back region and the sacral sits just below your waist. These different secions are stacked on top of each other and separated by an intervertebral disk in between. This disk serves as a shock absorber preventing one joint to touch the other.

One of the most common back problems people encounter involve the lower back (lumbar area). This usually happens when people lift heavy objects or have experience direct trauma( Like a fall for example ). This leads to slipped discs or herniated disks that can limit one’s movement because of the severe pain it can bring. Oftentimes , the pain radiates towards the leg but this doesn’t mean that its a slipped disc. Its still best to see a doctor to get a better diagnosis.

Another lower back problem but has nothing to do with your joints is sciatica. It almost feels the same as having a slipped disc. The only difference is a nerve is being irritated in the back which can cause the same symptoms. And you guessed it, its as painful a hell.

Its depressing to think that simple tasks such as lifting a chair can misalign our backs or even pull a muscle. But these common everyday things shouldn’t prevent us from knowing how to do things properly. Like if you were to pick up a heavy object from the floor , make sure to squat down and lift if with your legs instead of bending over and just using your arms and upper back. You’d be surprised on how easier it will be.

Lastly, its been proven that strength training, stretching and cardiovascular training can help alleviate and manage almost any kind of back problem. But before trying anything out, seek a professional first before embarking on a back specific training program. Better safe than sorry.

For Advanced Trainees: The Bulgarian Split Squat

I bet most of you here hate training their legs. I wouldn’t be surprised. After all , society is too fixated on judging us with our “vanity” muscles such as our arms and chest. But do you know that you’re holding off too long from your much needed progress by not training your legs? Training legs with exercises such as squats, split squats and deadlifts promote a very strong hormonal response that instantly shocks your body into new growth! Don’t believe me? Why don’t you try this advanced exercise called Bulgarian Split Squat this weekend? Worst thing that could happen is ending up with sore legs…but at least you’ve learned a leg exercise that can really give you a fantastic burn.

Have a great weekend everyone!

Core Training: The Basics

By now, all of you guys must already know what the core is.

If not, scroll back a few articles to find out.

Core training is all about muscle activation. It’s one thing to activate your core while sitting on a chair and it’s another thing to keep it activated when pressing a pair of dumbbells over your head.

Yup. Multi-tasking. Multi-tasking with muscles.

Telling your brain to keep your core braced the whole time you’re doing a squat or a push-up. It’a no walk in the park. Try it.

For women who are reading this, do a push-up (kneeling) with the following things in check:

1. Core activated.
2. Inhale going down the mat/floor.
3. Exhale going up (pushing off the mat/floor) while contracting your chest muscles.

For guys, do a push-up with the following things in check:

1. One straight line — from the heel, hips and shoulders on starting position.
2. Core activated.
3. Inhale going down the mat/floor.
4. Exhale going up (pushing off the mat/floor) while contracting your chest muscles and triceps.

Now try to go for at least 5 repetitions while keeping everything in check.

How did you fare?

If you did well, then congratulations.

For those who struggled, then it’s about time for you to get to know your body more. That is… before moving to more advanced stuff like core training.

But, it doesn’t mean that what you are doing currently is NOT core training.

If your current training program involves doing exercises like squats, planks and deadlifts,  then you’re already doing core training. It probably just wasn’t explained to you clearly. I mean, how else can you maintain your working position without everything in sync?

These basic movements fall under the category of CORE EXERCISES, meaning exercises that recruit one or more large muscle areas (i.e. chest, shoulder, back, hip or thigh) involve two or more primary joints (multi-joint exercise) and receive priority when one is starting out because they are more functional (i.e. mimics real life movements).

Another great thing about these exercises is the fact that they work to integrate the body into a functional whole and core training should be no different.

Mastery of basic core exercises can help develop intermuscular coordination and muscular activation. Once this has been achieved, more advanced core training can be taken up. This can involve the same core exercises but on a more challenging surface like a stability ball or a bosu ball.

Has anyone of you ever done a push-up on a stability ball/swiss ball? Sounds cool right? But before you try it, re-acquaint yourself with your body first. It’s gonna require a lot of balance, coordination, strength, technique and breathing. On top  of that, you need every ounce of muscle to participate.

Complicated? Multi-tasking is never easy.

Strength Training Starter Programs

Ever since I became a personal trainer, friends have been asking me to make them a program. If not friends, acquaintances. Like in a party, once I got get introduced and the host tells them about my background, people would approach me and ask me a dozen questions about either training or general fitness.

Then they ask me for a program.

Here’s the thing. I don’t want to be associated with gym enthusiasts who think they can just give out programs to friends like they’re authorities of fitness. I’m talking about people who are just crazy about working out or has some sort of success story because they lost 20 lbs. or something. Well, I don’t really blame them. But I’ve seen so many cases of people who have busted shoulders, bad knees and whacked backs because of a program that was handed out to them. But that’s life. You learn from your mistakes, right?

So, today I am handing out a program.

Just kidding.

Actually, I wanna recommend a couple of starter programs that are famous because of the people who authored them. Rather than risk injury by following a program done by a friend who has no coaching experience or certification, I’d rather provide a reputable program constructed by legends of the fitness world.

I’m talking about Bill Starr’s 5×5 and Mark Rippetoe’s Starting Strength Program. Bill Starr is probably one of the best strength coaches who has ever lived. His 5×5 program is known around the world to produce amazing results. Especially, if one’s starting right.

Mark Rippetoe, on the other hand, used to be a competitive powerlifter and was coached by Bill Starr himself. His starting strength program is almost similar to the 5×5 except for a technical lift like the power clean.

DON’T DO THIS IF…

• you have a back, shoulder or knee injury;
• you have a heart problem;
• you have a bone deformation (e.g. Scoliosis, Spondylothesis, etc.); or
• you hate reading and miss all the important points.

These programs are very easy to understand because it utilizes compound movements that involve more joints and burn more calories. This can also be made more successful with a sound diet and proper recovery. Again, this is a basic program. It may be too basic for some of you who have tried more complex once with fancy moves, but these programs have produced results for thousands of individuals.

So, give it a shot. No matter how advanced you are, these movements may shock your body into new growth. You may be a success story waiting to happen. Who knows?

You might actually be asked to hand out a program.

The Rollout

The Rollout can be done with either a stability ball or a barbell. I suggest that if you’re starting out, try a stability ball that suits your height. This is an amazing exercise that will truly challenge your core. Just make sure you don’t cheat by using your butt to help bring the ball or the barbell back to your starting position.

Level: Beginner to Advanced

Rollout, posted with vodpod

Bird Dog

Most of the videos I’ve posted so far were done 2 years ago. So before I posted this one about the bird dog, I had to watch it first to make sure that I was giving the proper instructions. The instructions were alright…the way I was explaining it wasn’t. It was almost like somebody held me hostage and wanted me to narrate the instructions with a gun pointed to my head. Anyway, the videos will improve I promise you that. The star…I’m not sure. But you guys will definitely see other people demonstrating various exercises for this website.

Moving forward, posted here is a bird dog exercise which is great for the lower back and core. If you’re unsure of whether you’re doing it properly, have your wife, son or whoever’s around check your form. Good form includes a neutral spine and abdominal bracing.

Bird dog, posted with vodpod

Floor Circuits 2

Here’s another floor circuit that is composed of a dumbbell assisted exercise and lots of core . Combine this circuit with the floor circuit I posted a few days ago, and you already have a days worth of training!

Power Clean

If you want an exercise that can immediately improve your vertical jump, do the Power Clean. This amazing power exercise consists of quickly and forcefully pulling the bar from the floor to your shoulders in one motion. I guarantee every single muscle fiber in your lower body will be worked once you have mastered this move!

Level-Advanced

Power Clean, posted with vodpod

Floor Circuits

Here’s a simple circuit with me doing 4 exercises straight. It took me 2 mins and 30 seconds to complete the circuit for 1 set. After doing your first set, rest for 1 minute and repeat the circuit again twice.

Note: You don’t wanna stare at my face while I’m doing the side plank. Just scrub through the timeline and just observe how I accomplish the exercises.

The Squat

My squat form isn’t that great. Its acceptable but not great at all. I’ve always had a stiff back and have to do regular stretches to get better range. Another culprit I believe that’s causing my limited range of motion is my tight Psoas muscle. A good way to increase your range of motion is by following a dynamic stretching routine and adding mobility exercises.

Level: Beginner to Advanced

The Squat, posted with vodpod

Lunges

Lunges , if done properly is a great lower body exercise. Too keep yourself upright you have to tighten your core and still maintain both the leading leg and trailing leg in proper position. In my 15 years of lifting weights, I have never heard anyone say that they love lunges. I absolutely hate them myself. But I know they’re good for me so I make sure they’re always part of my lower body routine.

Level: Beginner to Advanced

Lunges, posted with vodpod

Clap Push-ups

Clap Push-ups or Plyo Push-ups are not for the faint of heart. Before you perform these push-ups you should be able to at least bench press your own weight or do 20 strict push-ups with ease.

Level: Advanced

Clap Push-ups, posted with vodpod